Damn nice lifts. Glad to have you hear man.
My name is Jon Gold. I am a HS football/strength coach. I train at Strong Gym in Springfield, MO, with Reynolds, Frey and Zach Condo as well as a variety of other dooshbags. I will be competing raw in the 308's in July.
My personal bests are a 675 squat, 500 bench, and 765 deadlift. I have not put these together in a meet though, and my goal is to perform to my potential at the July meet. I am pretty beat up and battling some injuries, and these have slowed my progress the last few years. Right now I am dealing with a hip/back issue that kept me from squatting/pulling in my last meet and a somewhat strained pec (which I tore a few years ago) which is keeping me from going all out on bench right now. This is all due to the fact that I am the least flexible person in America, which is an issue that I am focusing on fixing now.
I will start the log with last week, as I am sure I will not remember any further than that. Warm-ups arent included, but will always include some foam/PVC rolling, dynamic, and static stretching.
I am also dieting so as not to be a fat-ass. Started last week at 310, the week before I was 315.
I am basing my training maxes on a 480 bench, 630 squat, and 650ish deadlift. The squat/pull maxes are low from the back injury and the bench is where it is because that is what I hit in preparing for my last meet.
Transmutation 1, Week 2
Sunday, May 1...BW 310
Bench
(79%) 375 x 3 x 3
(83%) 395 x 3 x 3
3 Board
475 x 3...RPE 8
424 x 2 x 3 (Pec started hurting again so I didnt get in a 3rd drop set)
Neutral Grip Pull-ups
4 x 6-8
Wide grip upright Rows
3 x 12
Curls
3 x 12
Tuesday, May 3
Deadlift
545 x 6 x 3 RPE 8
45 hyperextension
BW x 10
+55 x 10
+145 x 4 x 8
Roman Chair
w/ 45 on head 4 x 10...these were not fun
TKE's
4 x 15
Thursday, May 5
2 board +120 Chains
Up to 315, and stopped due to pec...Hit 365 for 4 the week before.
Bench
95 x 3 x 25
DB Rows
170's x 4 x 10
Lat-pulldown
4 x 10
Face-pulls
3 x 15
Sat, May 7
Squat
(79%) 505 x 3 x 3
(83%) 525 x 3 x 3
RDL + 120lb chain
up to 455 x 3...RPE 8
405 x 3 x 3
Stability ball Hamstring (Ankles on ball while lying on floor, keep body in straight line while curling ball to butt.
3 x 12
Stability ball abs (Feet on ball in plank position, pull knees forward...like reverse ab wheel)
3 x 12
Calves
3 x 15
Sunday, May 8 ...BW 306
Bench
315 x 1...stopped because if pec...this sucks... was suppose to be 385 x 2 x 3, 415 x 4 x 2
95 x 3 x 25
Some pull-ups...not very motivated....will do accessories today to make it up...
Last edited by Jonny Gold; 05-09-2011 at 11:21 AM.
Damn nice lifts. Glad to have you hear man.
Colour me impressed! I'll be following with interest.
Your bench is insane. Welcome to the board, Jon.
Thanks guys...
Monday, 5/9...Making up accessories from Sunday
Neutral grip pull-ups
11,9,8,5,5
Snatch grip upright row
4 x 12
Face-pulls
4 x 12
Curls
4 x 10
Strong lifting man, hope you can heal up.
Tues, 5/10
Did a little bit longer warm-up than usual, in that I went through everything twice.
Treadmill 10 min
PVC Roll: Erectors, Lats, Traps, Glutes, Piriformis, Quads, Hip Flexors, IT Band
Lx ball: Delts, Bicep tendon, Pecs, Tricpes
Therapy stick: Biceps, Hamstrings
Dynamic Stretching
-Jumping jacks
-Seal jacks
-Leg Swings
-Bird dogs
-Mountain climbers
-Hip crossovers
-BW Squat
-Squat to stand
Static Stretch
-Hamstrings
-Quads
-Hip Flexors
-Piriformis
-Adductors
-Pecs/Biceps
Deadlift...RPE 8
585 x 3 x 2
565 x 2 x 2
GHR
4 x 10
45 Hyper
4 x 10
GHR sit-up w/ Band
3 x 8
Good day...Back felt ok once i got it warmed up, which is really good considering it was awful in the morning and I had to stretch all day just to feel normalish.
BW was 302.
Excellent lifts! Someone I can look up to and learn from.
How do you diet and lift so heavy? I struggle with this a lot. I'm at 345lbs 6'4" right now.
I try not to cut my calories too much... Get more protein than you think you need, plenty of good fat, and time carbs around your training. I consume 90% of my carbs within 2 hours either side of training, and really limit carbs on non-training days. I also have a cheat day (and a half) on Friday night/Saturday, which works well because I squat on Saturdays. This isn't going to cause you to drop tons of weight really quickly, but the results will definitely be evident in the mirror.
I also quit drinking a 2 liter of DR Pepper a day... amazingly, this works as well, lol...
Thursday, 5/12
2 Board bench w/ 120lb chain
405 x 2
365 x 2 x 2
DB Row
170 x 8
190 x 8 (We dont have 190's, but I wrapped a 20lb chain around my wrist...Looked like Mr T)
200 x 2 x 8 (170 + 30lb chain)
Snatch grip upright row
95 x 12
115 x 12
135 x 2 x 10
EZ bar curls
4 sets
Good day, pec felt pretty good so I pushed it some.